CrossFit Inventive – CrossFit

Warm-up

30 sec lower back/hipflexor each side

30 sec spiderman lunge hold each side

30 sec Glute strtech each side

30 sec Twisted cross each side

30 sec wrist stretch

30 sec calf pumps each side

30 calf pumps

—————–

2 rounds:

3 Inchworms 1 push-up

100 Meter Run/150m Row

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders

STIMULUS

DESCRIPTION

This longer AMRAP includes a little cardio, weightlifting, and gymnastics

Each station is designed to be relatively short – ideally taking 1 minute or less to complete

If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Choose a weight here that you can complete within 1-2 sets each round

One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep

You can push press or push jerk the weight overhead

If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks

If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”

MODIFICATIONS

DOUBLE DUMBBELL POWER CLEAN AND JERKS

14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)

Odd Object Power Clean and Jerks

RUN

250 Meter Row or Ski

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

20 x 10 Meter Shuttle Runs

30 Mountain Climbers

30 Squat Jumps

“NO EQUIPMENT”

AMRAP 20:

200 Meter Run

7 Odd Object Power Clean and Jerks

40 Line Hops

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups

STIMULUS

Repeating this piece from last week – as we look to slightly improve our score

Within each minute, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Push-ups

Metcon (3 Rounds for reps)

“Sole Cycle”

On the 0:00…

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans

27/21 Calorie Bike

KILOS

Round 1: 70/47.5

Round 2: 60/42.5

Round 3: 52.5/37.5

STIMULUS

DESCRIPTION

This fast paced interval workout is a repeat from 2.2.19

If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows

In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still

If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed

We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more

You’re ideally using loads that allow you to complete 1+ rounds in each AMRAP

You score for each section is total rounds + reps

Your final score is the total of all three intervals (SugarWOD will calculate this for you)

POWER CLEANS

Consider the following when choosing barbell weights:

First Barbell: Moderate Load That You Could Complete 15+ Reps Unbroken When Fresh

Second Barbell: Light-Moderate Load That You Could Complete 20+ Unbroken When Fresh

Third Barbell: Lighter Load That You Could Complete 25+ Unbroken When Fresh

LATERAL BARBELL BURPEES

There is no need to stand to full extension when jumping laterally over the bar

You can jump up or step up out of the burpee, but must jump over the bar

STRATEGY

POWER CLEANS

As we approach the first round, with our heaviest barbell, we still want to consider sets

Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions

The sets do not n